Upper and lower back pain when sleeping is a real drag—literally. It can sap your energy and leave you dreading another restless night. And your spine needs rest.
But getting the rest needed to get rid of lower back pain while sleeping can be quite the challenge. Some wake up with worse back pain in the morning than when they hit the sheets.
Many get caught up in a cycle where they desperately need a good night’s sleep for their back to recover (not to mention for their general health) but are unable to do so because back pain is keeping them up at night.
Here are five steps that can help you straighten your back while sleeping and get rid of that lower back pain.
Your mattress should support the natural curves of your body while keeping you comfortable.
Up until recently, it was thought that those dealing with lower back pain in the morning should switch to a firmer mattress. But experts have moved away from that one-solution-fits-all thought process.
“A soft mattress can be good if your hips are wider than your waist because it will let your spine stay straight while you sleep. If your hips and waist already line up straight, a harder mattress might feel better because it will give you more support,” according to WebMD.
Ultimately, you will need to spend some time trying out different mattresses to get the right fit. Many companies even allow you try out their product for a few weeks or even months and return it if the product is not right for you.
If you think a firmer mattress may help, you can try one out by sliding a sheet of plywood between your mattress and boxspring or moving your bed to the floor for a few nights.
Some other key considerations include the age of your mattress (these should be replaced every nine to 10 years), temperature management and whether it’s big enough for you to get into a comfortable sleeping position.
Much like a mattress, a pillow should support the natural curve of your neck and keep it aligned with the chest and lower back while allowing you to get comfortable.
The specific type of pillow that is will vary depending on your go-to sleeping position. If you will be sleeping on your back, you will need a fluffier pillow than someone sleeping on their side or stomach if you want to avoid morning back pain. Most pillows are labeled as to what sleeping position they are intended.
Pillows also have a shelf life. Most experts recommend replacing the pillow you rest your head on every year or so. But hang onto those old pillows… you can use them to support other areas of the body.
You will likely need pillows outside of the one for your head to get into the best sleeping position for lower back pain. We’ll have more on that shortly.
While wearing a back brace to bed should not be a long-term solution, doing so can give you short-term relief of a sore back at night so you don’t keep waking up. You need those zzzs to get your back on the mend.
This lower back support for sleeping has a pocket that can hold a gel pack for heat or ice therapy. I don’t know about you, but going to sleep with a heating pad soothing my stiff, aching back sounds pretty heavenly. This is a great way to relax the back at night.
This brace supports the lower back while you’re sleeping, plus it can help prevent you from twisting in damaging ways as you sleep.
It’s also great if the cause of your bad back is a recent injury, as the compression and support can bring down inflammation and speed along healing.
Keeping your back straight at night and throwing posture to the wind during the day is a recipe for disaster. Your bad practices during the day can derail your efforts to counteract them at night. For the best results, you will need to focus on sitting or standing up straight with your shoulders back and your whole body in alignment. That might sound like a simple enough task, but bad posture habits can be tough to break. For that reason, many people turn to a posture brace that can keep them from slouching or hunching forward when their attention is on other things.
You can find more tips on good posture here.
Our customer support team is available Monday - Friday from 9:00 a.m. to 4:30 p.m. Central time.
Give Us a Call
Send Us an Email
Use our contact form to submit an email to customer support team. Click the “Support” icon on the bottom right of any page on our website. We typically respond within one business day (or faster).
BraceAbility.com is closed on the following United States holidays. This may affect your shipping time and they will be accounted for in the estimated ship date listed on each product page.
New Year's Day